What was your workout?

[Rob A]

Originally Posted by mentle bentle

15 mi. in 102 min (54 out, 48 back). 76 through 6.




You could make a pretty smooth transition to marathoning after college if you decide to.
Any reason why you cut out shakeout runs?

That's exactly the plan. Due to time constraints, and the fact that I never continue to do them year round, I cut out the 4 mile trots. My training at this point (100 mpw) is basically the same as when I was doing around 120 mpw last year without doubling.

[RunFreer]

yoga. I'd say today is a day off, but I'm still going to roll out.

[Rob A]

hilly 20 mi @ 6:45

I haven't run this route in many months. It is a very hilly route from lewis morris park to freedom park and back. Ran with 2 other guys on a morning with absolutely perfect running weather. Out in 70, back in 65, last 2.5 miles around 5:50 pace.

101 miles on the week

[alabaster_icorn]

An hour and forty five minute long run.

For my own off day stuff I adhere to the rule: as fast as you can go without feeling like you are pushing the pace. We also don't measure our runs for distance, so we never know how fast we are going. I'm sure some days we run north of 8:00 per mile, and some days south of 6:00 per mile. It all depends how we feel.

EDIT: So I was looking at my progression since 2006 (when I first joined a running club), and my 1500m time drop has been incredibly linear. I graphed it at the R-squared value is 0.99. That means the year is a pretty reliable indicator for the time I will run...so I guess by 2020 I should expect to be running 3:16

[Matt Sutcliffe]

3 miles in 20:40 to get back into running. First run without being part of a team. Legs were itching like crazy, had to stop a few times because of it. I don't know why they always do that on my first day back.

[bobbywelcome012#6]

1 up in 7:58, 3 miles in 21:11.

[alabaster_icorn]

Originally Posted by bobbywelcome012#6

1 up in 7:58, 3 miles in 21:11.

Dude, I'm not one to critique other people's training, but you just need to run more. How about at least two miles warmup? Cooldown? You're obviously passionate about the sport, but there is really a very simple recipe to get better (up until a certain point). Run more.

My workout:

AM: 45 minutes in the pool, drills, strides, strength, and medball

PM: 1 hour easy

[RunFreer]

easy 60 this AM

[Rob A]

Originally Posted by alabaster_icorn

Dude, I'm not one to critique other people's training, but you just need to run more. How about at least two miles warmup? Cooldown? You're obviously passionate about the sport, but there is really a very simple recipe to get better (up until a certain point). Run more.

QFE

On top of that, why the 1 mile "warmup" for a 3 mile easy run?

13 mi @ 6:43

[bobbywelcome012#6]

Originally Posted by alabaster_icorn

Dude, I'm not one to critique other people's training, but you just need to run more. How about at least two miles warmup? Cooldown? You're obviously passionate about the sport, but there is really a very simple recipe to get better (up until a certain point). Run more.

My workout:

AM: 45 minutes in the pool, drills, strides, strength, and medball

PM: 1 hour easy

Originally Posted by Rob A

QFE

On top of that, why the 1 mile "warmup" for a 3 mile easy run?

13 mi @ 6:43

It was 4 miles, I meant 1 up, and then 3 easy.

Also to explain why I didn't do much, I have a set plan for my mileage. I am doing 37 this week. So far I've done 8 and then 4. For the rest of the week, I'm going 6, 4, 4, 6, and then 5. The next three weeks i'll be doing 43, 49, and then 55. I'll then be staying at 55 the rest of the summer. I think that mileage is pretty good, sorry if I deceived you by the post I made today.